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Dumbbell FlyDUMBBELL FLY Taken from Dave Draper's book, Brother Iron, Sister Steel Flys are performed to engage the pectoral muscles in their most complete and isolated action, drawing the extended arm across the chest. They are performed on the flat bench or any intelligent degree of incline or decline. Assume a position lying on your back with a pair of lightweight dumbbells overhead. Maintain a semi-straight-arm advantage, palms facing each other, lower the bells outward until they are in line with the body or parallel with the floor, pause and return with willful pectoral contraction. Bone structure, insertions and muscle mass frequently determines the effectiveness or success an exercise has on one person or another. The upper arm wants to take over in the execution of the fly and the movement then does little to shape and define the pecs and lots to shred or tear the biceps. Consider this. Flys make for a burning and pumping secondary movement in a chest pressing superset, so I’ve been told. Last edited by . Contributors: |